A-Z of Program Design – Maximal Aerobic Speed

Maximal Aerobic Speed (MAS) based intervals is a unique metabolic conditioning training methodology, allowing programmed intervals to be pre-set to a percentage of an athletes vVO2max or MAS. Like all forms of interval training, MAS allows an athlete to train at higher intensities by performing repeated high intensity efforts intermitted with short recovery periods, allowing for a greater total volume of work to be performed at high intensities. MAS training is an extension of traditional interval training methods, as the metabolic demands of MAS training are specific to an individuals aerobic capacity. The quantification of the metabolic demands when implementing MAS training allows an athlete to train at higher intensities with greater precision, therefore providing a means of measured progress.

Therefore, this opening module recaps the bioenergetic systems involved when performing interval training, with a particular focus on aerobic respiration, slow and fast glycolysis, aerobic and anaerobic thresholds, and the desired training adaptations that occur as a result of MAS training.